Whey is a highly prized dietary supplement for athletes, particularly those looking to increase their mass gain. It comes in several forms, and it can be difficult to know which one to choose. Let's take a look at the different types of whey available on the market and their properties, to help you make the best choice for achieving your goal: whey for mass gain.
Understanding whey composition
Before going into detail about the different forms of whey, it's worth explaining what this product is. Whey powder is derived from whey, a by-product of the cheese-making process. Whey contains mainly protein, but also lactose, fat, minerals and vitamins. Whey is characterized by its high protein content (generally between 70 and 90%) and its richness in essential amino acids and short-chain fatty acids.
The different forms of whey
To help you choose the whey best suited to your mass-building needs, discover some of the most common forms and their specific features below:
Whey concentrate
This form of whey is obtained after several successive filtrations of whey. Concentrated whey has a protein content of between 70% and 80%, while retaining a certain amount of lactose and fat. It is economical and suitable for most athletes, except those suffering from lactose intolerance.
Whey isolate
Whey isolate is the result of a more advanced ultrafiltration process, achieving a protein content of over 90%. It is purer than concentrate, and contains no lactose or fatty acids. It generally costs a little more, but is better suited to people with digestive problems or those wishing to limit their calorie intake.
Hydrolyzed Whey
Hydrolyzed whey undergoes additional enzymatic processing to break down the long peptide chains into individual amino acids. This form of whey stands out for its improved digestibility and rapid assimilation. It is particularly appreciated by top-level athletes or those wishing to benefit rapidly from protein intake after intense training.
Some other less common whey forms:
- Native Whey: extracted directly from milk, rather than whey, it retains better nutritional quality. However, its higher price remains an obstacle for many bodybuilding enthusiasts.
- Organic whey: produced from organic milk, this whey guarantees flawless traceability, but is more expensive than other forms of whey.
- Plant-based whey: often based on pea protein, this alternative is suitable for people who are lactose-intolerant or following a vegetarian/vegan diet but want to add a few calories to their diet to gain muscle weight. It may nevertheless have a less optimal amino acid content than other forms of whey.
Criteria for choosing your whey
In addition to whey types, there are several elements to consider:
Protein quality
A quality whey should be rich in essential amino acids, particularly BCAAs (branched-chain amino acids), which are essential for promoting muscle growth and reducing catabolism. So, opt for a whey rich in leucine, isoleucine and valine, which will support your mass gain.²
Absorption speed
A rapidly absorbed whey is ideal for promoting post-workout recovery and preventing muscle breakdown. Hydrolyzed whey offers the fastest absorption rate, followed by isolate and then concentrate.
Taste and solubility
It's important to choose a whey that dissolves easily in water or milk, without leaving lumps or foam. Taste is also a crucial criterion: don't hesitate to test different flavors and brands to find the one that suits you best.
Caloric value
To promote mass gain and avoid fat storage, opt for a whey low in fat and carbohydrates. Isolate and hydrolyzed whey are best suited to this criterion.
Essential fatty acids
You should also make sure that the whey you choose contains a sufficient supply of essential fatty acids, which are vital for the proper functioning of your body. These lipids are involved in various metabolic processes and contribute to healthy muscle development. A quality whey, such as pure whey, will provide you with the nutrients you need to support your efforts and optimize your mass gain.
Lactose content
Depending on your lactose tolerance, you'll need to choose a type of whey that's right for your body. If you can consume lactose without problems, whey concentrate will be ideal for you, thanks to its high nutrient content and more affordable value. However, if you're lactose intolerant or sensitive, it's best to opt for whey isolate, from which this substance has been removed.
Your budget
Finally, price can be a decisive criterion in choosing your whey. Concentrated whey is generally the most affordable of the three forms mentioned above. However, it's important not to overlook the product's quality and effectiveness. So don't hesitate to compare other users' opinions and do a little research to be sure you're making the right choice.
How to use whey for mass gain?
It is essential to consume whey at the right time and in the right proportions:
- In the morning: Take a dose of whey as soon as you wake up to quickly provide your muscles with protein after a hungry night._
- Around training: Consume a dose of whey around 30 minutes before and immediately after exercise. This will provide your body with all the amino acids it needs to recover and build lean muscle.
- As a snack: To increase your protein intake throughout the day, add a dose of whey to a snack between your main meals.è
A few additional tips for effective weight gain
To maximize your mass gain through whey consumption, here are a few tips:
- Pay attention to your diet: Make sure you eat a diet rich in proteins, carbohydrates and fats, all of which are essential for building muscle.
- Adapt the amount of whey to your needs: Adapt your whey intake according to your activity level and the number of protein meals you eat every day. Too much protein could be counterproductive.
- Don't forget hydration: It's essential to drink enough water when taking whey, to avoid the risk of dehydration linked to improved muscular performance.
- Respect rest periods: Finally, don't forget the importance of resting to allow your muscles to rebuild and recover. Regular, quality sleep is therefore essential.
Whey for mass gain: summary
En somme, la sélection de la meilleure whey pour optimiser votre prise de masse dépendra de plusieurs critères tels que la qualité des protéines, leur digestibilité, votre tolérance au lactose, ainsi que votre budget. Prenez le temps d’étudier les différentes options afin de faire le choix qui répondra au mieux à vos besoins spécifiques.< N’hésitez pas à consulter un professionnel de santé ou un nutritionniste pour vous guider dans la sélection du complément alimentaire le mieux adapté à votre profil et à vos objectifs.
